Usually sitting in front of the computer , a lot of flesh has accumulated in the small belly . It’s spring now , are we still far from summer ? Meaty belly , do you really want to have ? Isn’t it ! Get rid of the fleshy belly and let yourself have a slim figure . Today , the editor will tell you about the 8 golden rules of thin bellies .
1 . Sit-ups + aerobic exercise
has been arguing for whether sit-ups can lose belly fat . The square believes that sit-ups can exercise abdominal muscles , . So you can practice a flat and sexy belly . The opposite believe that the premise of being able to consume fat energy is to exercise for at least 20 minutes , so dozens of sit-ups in one minute cannot lose abdominal fat .
25 Slimming Fast Ways:
- NO.01 GET YOUR CUSTOM KETO DIET PLAN
- NO.02 How One Woman Discovered the Female Fat
- NO.03 21 Day Weight Loss Program
- NO.04 Flat Belly Fix
- NO.05 Eat Sleep Burn
- NO.06 Discovery in the weight loss community
- NO.07 Why Did This Method Get Banned?
- NO.08 CREATE YOUR MEDITERRANEAN DIET
- NO.10 Total Gut Solution
- NO.11 Mom Melts Away 41 lbs Of Fat By Drinking A Delicious African Red Tea?!
- NO.12 STUFF YOUR FACE. LOSE WEIGHT.
- NO.13 BodyweightBurn System
- NO.14 Keto Diet
- NO.15 THE 3 WEEK DIET:How To Lose Weight In 21 days!
- NO.16 GlucaPro
- NO.17 30 Day Ultra Fast Keto Challenge
- NO.18 The Beta Switch
- NO.19 The Smoothie Detox Challenge
- NO.20 The TRUTH About The Ketogenic Diet
- NO.21 The Neuro-Slimmer System&trade
- NO.22 The 28 Days Vegan Challenge
- NO.23 Hidden Cameras Reveal Secrets of the Skinny
- NO.24 One Minute Weight Loss
- NO.25 The Flexible Dieting Lifestyle
The correct way is : sit-ups + aerobic exercise
The main function of sit-ups is to strengthen the strength of the abdominal muscles , increase the elasticity of the abdominal muscles , no longer loose and collapse , but also protect the back and improve posture . Aerobic exercise consumes calories and reduces fat . Choose a sport that can take special care of the ” middle section ” and recommend much items-
Table tennis : The action of swinging the racket is driven by the muscles of the waist and abdomen , consuming 192 cards every 30 minutes .
Yoga : The sitting position of yoga determines that your back and abdominal muscles can be exercised accordingly , which can consume 200 calories every 30 minutes .
Taekwondo : Taekwondo’s kicking action will drive waists / a waist / the waist and belly fat consumption , consuming 312 calories every 30 minute .
2 . ∠45°
Any movement of the roll body is beneficial to create a flat abdomen , as long as you are doing the roll , the upper body is raised at a 45-degree angle to the ground after being raised . Now , let us simply review the knowledge about mechanics in junior high school physics–
is less than ∠45°-At this time , the sternocleidomastoid muscle , pectorals major , intercostal muscle , psoas muscle , iliac muscle , etc . be stressed , not the rectus abdominous .
is greater than ∠45°-At this time , the ” resistance arm ” of the body’s center of gravity of the fulcrum of the hips is continuously shortened , and the rectus abdominous muscles are not very stressed .
is equal to ∠45°–When the upper body are lifted to form a 45-degree angle with the ground , the abdomen is at the best time to be stressed .
Conclusion : No matter what kind of roll exercises we do , including sit-ups , please extend the duration of the body and the ground at a 45-degree angle (at least 30 seconds ) as much as possible to get the most effective exercises in the abdominal muscles .
Tips : How to make sure that your body just rises to a 45 degree angle ? There are three small ways :
1 . Generally speaking , when looking straight at the knee joint with flexion , the angle between the body and the ground is 45 degrees ;
2 . You can practice in front of the mirror ;
3 . Slow up , slowly feel , when you feel the abdomen is the most When the force is applied , it is at a 45-degree angle and stops at this position . The third option are highly recommended .
3 . Slow motion
Sit-ups in physical education classes are evaluated as physical fitness exercises . The more you do in one minute , the higher your score . All movements as a sexy belly exercise , including sit-ups , must be slow motion ! A little bit feels / felt the force of the abdomen . Expert recommendation : 10 to 15 per minute for a group , each practice to do 2 to 3 groups , each group rest for about 1 minute . Abdominal breathing and abdominal massage at rest .
4 . Three times a week
said online that Mo Wenwei has to do 50 sit-ups every day before going to bed . Think of her small waists and flat belly . You think you should practice every day . wrong We now give ourselves a reason to be lazy .
The process of forming abdominal muscles is exactly the same as that of other parts of the body , and it will take some time to shape . After each exercise , the cell morphology of the muscle tissue takes 48 hours to complete the ” reconstruction ” . Daily abdominal exercise does not leave time for the formation of abdominal muscles . Once the exercise is relaxed , the fat will immediately launch a “counterattack .”
Correct practice frequency : three times a week .
5 . Perfect breath
Perfect abdomen requires perfect breathing . This is not only necessary during the practice , it is usually the same .
During the exercise-exhale (forced state ) to exhale , and inhale to inhale . In a static state , for example , while maintaining a 45-degree angle , normal chest breathing , do not hold your breath .
Usually-abdominal breathing helps to tighten the transverse abdominal muscles . When inhaling , feel the abdominal cavity inward and upward , fully inhale and exhale deeply . When sitting , standing or walking , you can breathe consciously abdominally and develop habits .
6 . 1 : 3 frequency
Abdominal exercises , the process of exertion can only play a role of 20% to 30% , but the process of withdrawal can play a role of 60% to 70% . So when we practice , we should also follow the ratio of 1 : 3 . For example , when you sit up on your back , when you lift your body , you count ” 1 ” ; when you lay your body down , you count ” 2 ” , ” 3 ” , and ” 4 ” .
7 . Use of equipment
The invention of fitness equipment is for our safer , more effective and more accurate training . When you hate the ” perfect ” sit-ups , please go to the gym to find these three things : fitness riding machine (bicycle fitness machine ) ; captain’s chair ( A bench at a 30-degree angle to the ground can lie on it , raise and hold your legs for a few seconds , and strengthen the abdominal muscles ) ; fitness ball . After comprehensive evaluation of the effects of 13 abdominal fitness methods , experts believe that the above three are currently the most effective abdominal exercise equipment .
8 . Exercise for 1 and a half hour after a meal
One and a half hour after a meal is the best time for abdominal exercises . If you like to develop small pieces of abdominal muscles , it is best to add enough protein and carbohydrates after the exercise . If you only want, make your abdomen flat and free of fat , do not eat within 1 hour of the end of the exercise .
- The easiest and fastest way to five thin buttocks (1.000)
- Obesity How to remove the obesity on the calf (1.000)
- How to practice hip curl , 10 moves to practice hip hip and beautiful hip (1.000)
- How to effectively thin your arms , 5 ways to return your slim arms every day (1.000)
- Thin armed to exercise Simple method to exercise thin arm (1.000)
- Side effects of stovepipe needles , these three side effects should be cautious (1.000)
- Thigh thin method , teach you how to thin thighs with a towel (1.000)
- Stovepipe products , do stovepipe essential oils really work ? (1.000)
- 10 quick legs to lose weight , stick to 3 items a day to lose weight (1.000)
- Effective stovepipe exercised method (1.000)
- You can also make a perfect awl face by making faces (RANDOM - 1.000)